Dietary Guidelines to Lose Weight Correctly and Sustainably (and help to reverse DIABETES!)
The Calorie Density Approach
Calorie density is simply a measure of how many calories are in a given weight of food, most often expressed as calories per pound. A food high in calorie density has a large number of calories in a small weight of food, whereas a food low in calorie density has much fewer calories in the same weight of food. You can consume a LARGER portion of a low-calorie dense food than a high-calorie dense food for the same number of calories. On a day-to-day basis, people generally eat a similar amount of food, by weight. Therefore, choosing foods with a lower calorie density allows us to consume our usual amounts of food (or more) while reducing our caloric intakes and vice versa.
Foods low in calorie density also tend to be higher in satiety. So, by consuming foods lower in calorie density, one can fill up on much fewer calories without having to go hungry and without having to weigh, measure or worry about portion control. In addition, the foods that are lower in calorie density (fruits, veggies, starchy vegetables, intact whole grains and legumes) are also the foods highest in nutrient density. By following a diet lower in calorie density, you also automatically consume a diet higher in nutrient density.
**REMOVING OILS, Dairy, FATS & ANIMAL FOODS IS KEY TO Weight loss or Repairing GUT, Balancing Hormones & Mental & Immune System Health
Eat everything in GREEN
Avoid everything in purple and red till weight loss Is achieved… then slowly add back in small amounts of items in purple
The Principles of Calorie Density for Maximum Weight Loss
Hunger – Eat only when you are hungry and until you are comfortably full. Avoid starving or stuffing yourself.
Meal Sequence – Start all meals with a salad, soup and/or fruit. That will allow you to fill up with foods that are the lowest in calorie density.
Liquid Calories – Chew your calories and avoid drinking them. Liquids do not fill you up as much as solid foods of equal calories.
Dilution Is the Solution (the 50/50 guideline) – Dilute the calorie density of your meals by filling half of your plate (by visual volume) with non-starchy vegetables and/or fruit and the other half with starchy vegetables, intact whole grains and/or legumes. (see our chart below)
Vegetables vs. Fats – Non-starchy vegetables are the lowest in calorie density while fat and oil are the highest. Adding non-starchy vegetables to any dish will lower the overall calorie density of a meal, while adding even small amounts of fat and/or oil will raise its overall calorie density.
Calorie-Dense Foods – Limit/Avoid calorie-dense foods which include dried fruit, high-fat plant foods (nuts, seeds, avocados) and some processed whole grains (bread, bagels, crackers, dry cereal, tortilla, puffed cereals, popcorn). If used, incorporate these foods into meals that are made up predominately of low-calorie-dense foods.
Research has shown that people can eat freely of foods that are about 300-400 calories per pound or less and not gain weight. People can consume relatively large portions of foods that are between 400 and 800 calories per pound and still lose or maintain their weight depending on their individual activity levels and metabolism. The intake of foods with a calorie density of 800-1,800 should be limited as these can contribute to weight gain and interfere with efforts to lose weight. Additionally, the intake of foods over 1,800 calories per pound should be extremely limited as these foods can very easily contribute to weight gain and obesity and can also greatly interfere with efforts to lose weight.
The 2007 report from the American Cancer Institute and the World Cancer Research Fund recommended lowering the average calorie density of the American diet to 567 calories per pound. One can easily do this by following the above principles of calorie density, which allow us to eat freely of unrefined, unprocessed fruits, veggies, starchy veggies, and intact whole grains and legumes, without the addition of salt, sugar and/or fat/oil to them.
HOW TO COOK WITHOUT ADDED OILS
Resources for Recipes and Meal Plans:
Dr. Marie’s cookbook: https://thatshealth.com/2020/02/18/cookbook-plant-based-meals-2/
WHAT’S HEALTH by Marie Pace, DNM, CNC, HHP
The Starch Solution by Dr. McDougall
How Not to Die by Dr. Greger
Prevent and Reverse Heart Disease by Dr. Esselstyn
MASTERING DIABETES by Cyrus Khambatta
VEGAN vs Vegetarian vs Plant Based vs WHOLE FOOD PLANT BASED
We all, by now, have heard of family or friends that have gone “vegan” or have adopted a “plant-based diet.” Others may even know people on a “whole-food, plant-based diet.” Some of this terminology is relatively new; some of it has a longer history. Further confusing things is how these terms are quickly evolving and often mean different things to different people. But what do these terms mean to most of us today? Let’s take a deeper dive.
A plant-based diet predominantly consists of plants; most people use the term to refer to a 100 percent plant diet which is NOT correct, but some people include small amounts of animal products (AGAIN… more confusion).
Donald Watson coined the term “vegan” in 1944 to describe someone who fully abstains from all animal products for ethical reasons. It followed that a “vegan diet” completely eliminated animal-derived foods of all kinds, 100 percent of the time.
LET’S DEFINE THE TERMS CORRECTLY: Vegan – Vegetarian – Plant Based – Whole Food Plant Based
Vegan: any food item can be eaten as long as it didn’t come from an animal as the source. Almost always contains heavy amounts of oils, preservatives, chemicals and added sugars. Even cheerios, chips, vegan butters and vegan cheeses are “vegan” technically but highly unhealthy containing oils and junk.
Vegetarianism: any food item can be eaten as long as it doesn’t KILL the animal and is mainly plant based. So you can eat eggs and drink cow’s milk since it didn’t KILL the animal to procure it! Almost always contains heavy amounts of oils, preservatives, chemicals and added sugars.
Plant based: Any food that contains mainly plants but may also contain heavy amounts of oils, preservatives chemicals, and added sugars. “Plant based” has become more of a marketing term than an actual healthy way of eating. Companies are labeling items “plant based” even though they contain some animal products, dairy and eggs and chemicals! All those plant based chicken and beef products are filled with junk!!!!!
WHOLE FOOD PLANT BASED: Any food that is the whole food, not processed foods, no oils, chemicals, food colorings nor added sugars. Eating the whole food versus the pieces parts of foods (ie. eating an apple vs drinking apple juice, eating the olive instead of using olive oils, etc.). A whole food plant based diet is centered on whole, unrefined or minimally refined plant foods and excludes meats (including fish), dairy products, eggs, and highly refined foods such as bleached flour, refined sugar, and oil. It may contain a very small amount of animal meats (1-2x per week; mainly fish).
Eating whole food plant based is a way of life not a temporary diet. It has been proven clinically and for thousands of years to reverse chronic diseases and prevent most lifestyle diseases more so that any other way of eating and feeding the body. Please people… use good sense and eat real food that is mainly plant based and leave the fads alone…
You may have coffee & tea, unsweetened Almond milk, cashew, hemp & coconut milk
___ 1. STARCHES at least ½ cup per meal: Include at least 1 of the following at every main meal: sweet potatoes, yams, rutabaga, white potatoes, butternut squash, organic brown rice, Jasmine organic white rice, egg-free pasta, rice pasta, etc. (Clients with autoimmune, gut or thyroid issues must avoid all wheat/gluten).
___ 2. Protein/Beans at least ½ cup per meal: black beans, black-eyed peas, lady cream peas, lentils, butter beans, baked beans, chickpeas, green peas, kidney beans, green beans, pinto beans, split peas, hummus, organic edamame, and organic tofu, etc. (add KOMBU seaweed 1” – 4” piece to pot when cooking to help remove gas and bloating and take a high-quality enzyme supplement)
___ 3. Veggies as much as you want at each meal: broccoli, Brussels sprouts, cabbage, cauliflower, radishes, turnip tops, tomatoes, peppers, carrots, mushrooms, beets, asparagus, okra, pumpkin, sugar snap peas, zucchini, greens such as spring greens, kale, salad greens, spinach, Swiss chard, etc.
___ 4. Berries and fruits: Acai berries, blueberries, bilberries (huckleberry), blackberries, Goji berries, & cherries are the BEST to eat daily. You may (it tolerable) also have a small portion of grapes, coconut, strawberries, apples, apricots, bananas, cantaloupe, mango, melons, nectarines, papaya, peaches, pears, plums, pomegranates, prunes, raspberries, watermelon, lemons/lime, cranberry, (fatty fruits: avocados & olives; leave out of daily plan to help with weight loss/management and resume eating 1 ounce daily AFTER WEIGHT LOSS)
___ 5. Nuts & Seeds (fats): chia, flax, hemp, walnuts, pecans, almonds are best, organic nut butters, etc. ( leave out of daily plan to help with weight loss/management and resume eating 1 ounce daily AFTER WEIGHT LOSS)
___ 6. Exercise 30-60 minutes daily. (Walk every single day) & meditate 10 minutes every day.
___ 7. Water & plant milks: drink at least 32-64 ounces of water a day min. and may include plant milks
___ 8. Start the morning with 8 oz of room temp water with squeezed lemon juice & Stop eating at 7 pm.
** NOTE: if you’re eating a plant-based diet and still not losing weight:
you are eating oils or other fats combined with high complex carbohydrate foods
You are eating flour products (breads, crackers, wraps, chips, etc.)
You are eating late at night (after 7:00pm)
You are eating nuts, seeds, avocados, and nut butters
You have an unhandled yeast (Candida) overgrowth
Be honest with yourself… read ingredient labels… if you see oil or sugars added as an ingredient you should not eat it! We teach you to eat WHOLE FOOD PLANT BASED, not packaged foods and frozen dinners and processed vegan foods. Don’t be fooled by something being labeled “vegan” thinking it’s healthy.
Do make sure you are eating enough! If you’re tired or “hangry” or getting headaches, etc. you are not eating enough or not eating a variety of foods at each meal as shown in the diagram.
If you truly want to lose weight VERY fast but still be healthy… do this:
- Orgain SIMPLE protein powder drink with frozen fruit at breakfast and 1 smoothie at lunch
- Eat plant based meal at dinner ; still no oil or junk vegan foods
- Drink 40+ ounce of water daily
Break your FAST (breakfast) with at least 20 gm of protein! (smoothie or tofu “eggs” etc.)
“To Oil or Not To Oil?” That is the Question…
Not just some oils… but all oils in your diet should be avoided (at the very least, drastically limit your intake). Oil is a highly processed junk food that is full of fat and calories with little to no nutritional value!
Here’s the scoop on OIL:
- Oils are basically pure liquid fat and packed with tons of calories that come only from fat!
- All processed oils are heavily processed and have basically no nutrients!
- Fat from oils promotes heart disease (go back and re-read my chapter on cardiovascular disease)
- Oils cause your red blood cells to clump up which slows down the oxygen getting to your cells.
- And most important of all… oils suppress the immune system! (sigh… I know … you’ve heard just the opposite from all those social media doctors! But it’s true.)
We have all been duped. As a society that relies on TV commercials, sound bites on the news, and social media meme’s we are brainwashed into believing that olive oil, flax seed oil, and coconut oil will do everything from whitening your teeth and re-growing hair to curing cancer and repairing your marriage. I hate to burst your bubble… but it just ain’t so.
If there really were any super human powers in these oils they would exist in the whole food they came from (the actual flax seed, the whole olive or coconut fruit). If you eat the olive… think about it… you’re getting everything God wanted you to get: fiber, vitamins, minerals, etc. If you just squeeze 24 olives to get the 1tablespoon of oil you want to cook with, you’re now getting empty calories and pure fat with no fiber to help you digest it properly.
Client: “Wait… you said WHAT???? 24 olives = 1 tablespoon of oil???? Are you serious? Never would I eat 24 olives at one sitting. But I use way more than 1 tablespoon of oil in my stir-fry! Sigh… no wonder I’m getting fat!”
The bottom line is this… when you extract something from a natural whole food… and then process it… you’ve altered it beyond recognition and your body cannot now digest it easily, it will provide much less nutrition than originally planned on in its whole food form… and you are now consuming a chemically altered substance. Please don’t even try to convince me that it’s healthy.
Just like regular “medications”, there are adverse effects from consuming free oils (capsules, gel caps, or bottled, etc.). The most obvious adverse effect is weight gain. It can also thin the blood making a person more susceptible to bleeding and strokes. Free oils can also be toxic to the body’s tissues increasing cloudiness of the lens of the eye, resulting in cataracts.
I have clients who contact me daily complaining that they’re just not losing weight despite being totally vegan and following our dietary guidelines for health. I know in every single case that the client is still using olive oil, coconut oil, vegan butters, nuts, seeds, avocadoes, and/or high amounts of nut milks in their daily routines. People interested in losing weight or correcting gut health (i.e. curing acid reflux, IBS symptoms, etc.) should also avoid nuts, nut butters, seeds, seed spreads, avocados, and olives, since they all serve as sources of concentrated, easy to consume, calories.
Yes… I know that this information goes against almost everything else you have read, heard and been told by your doctor, friends, social media meme or social media “doctor”. Here’s the deal… what I’m telling you is not my opinion. All the above are scientific facts on data from thousands of years of human dietary habits worldwide. Not the newest “fad” diet.
All this fat that we are taking into our bodies is contributing to or directly causing: IBS, IBD, Crohn’s disease, Ulcerative colitis, SIBO, heart disease, gallbladder disease, cancer, diabetes, acid reflux. And the pharmaceutical companies are making literally billions off of us eating fats. Two of the top 10 drugs sold worldwide accounting for over $26.93 billion dollars in 2017 (Remicade®, Humira®) are prescribed for gut issues. The global acid reflux/GERD market is expected to reach 4.34 billion by 2025, according to a new study by Grand View Research, Inc. The prevalence of acid reflux and related symptoms has increased across the globe by nearly 50% over the last 10 years! Sigh….
#1 Food to AVOID to PREVENT ALL DISEASE
I bet if I asked you “what’s the best food to help build bones?” you’d immediately reply (like a robot), “MILK!”
And if I asked you what should you eat or drink to get your calcium, you’d immediately reply (like a robot), “MILK AND DAIRY FOODS!”
Yep… you have been officially brainwashed by the dairy industry to believe this one equation: MILK = CALCIUM = BONE HEALTH
When you were young you had Elsie the COW telling you to drink your milk…You were fed a little carton of milk every single day with your school lunch… and milk was promoted as both “Nutritious and Delicious”. When you became an adult you were then inundated with TV commercials and full page magazine ads for “GOT MILK?”… You know the ones… the good-looking celebrity with painted on milk “mustache” touting the benefits of dairy.
The dairy industry spends over $206 million dollars ANNUALLY to teach you (brainwash you) that milk and all dairy foods are not just good for you, they’re VITAL.
But I have a rather BIG question… Why in the world would our Creator design our bodies in such a way that we would have to drink milk from another species and continue to drink it after the normal weaning-time, essentially risking our lives to supposedly get a single vital nutrient (calcium)?
Dairy foods are high in calories, fat and cholesterol… this contributes to heart disease, strokes, type-2 diabetes and of course… obesity. Dairy protein is the NUMBER 1 cause of food allergies and contributes to the creation of autoimmune diseases in humans. Dairy is also KNOWN to be infected with life threatening bacteria and viruses such as: E. coil, listeria, salmonella, and tuberculosis. Dairy foods are contaminated with many viruses, including those that are known to cause lymphoma and leukemia and AIDS in cattle. Yes… you read that right… back in 2007 the USDA reported that the cattle in 89% of the US dairy production facilities showed evidence of infection with bovine leukemia virus.
How could this happen? Well… it’s most likely due to how the factory farms handle their cattle. Most feed their sick and dying cows (called “downer cows”) to the chickens and pigs. They then feed the floor sweepings from chicken and pigs back to the cows. (no… I’m not making this up!). Science and our government have known about this since 1969. It basically affects the ENTIRE milk supply in the US. When milk was collected from farms raising over 500 or more dairy cattle, the entire herds were 100% infected with these viruses. Not most, not a lot… but 100%!
It is known that leukemia viruses are easily spread through the cow’s milk to other animals (goats and sheep). One study found in 2003 that out of 257 people randomly selected from their community 74% had been infected with bovine leukemia viruses. Every year in the United States there are about 45,000 new causes of leukemia and up to 74,000 new cases of lymphoma that occur for “no apparent reason” according to the medical community.
Sigh… So where do you get your calcium from?
All minerals, including calcium, come originally from the ground and enter animals through plants. Which means plants are loaded with calcium, iron, zinc, copper, etc., and the more plants you eat the more minerals you acquire. The relationship between people and plants works so well that there has never been a case of dietary calcium deficiency ever reported. To put it even more clearly: all-plant diets are sufficient to meet the needs of growing children and adults (infants still need breast milk – but from a human not a cow!). Quit eating the “middle man” (animals) and go directly to where THEY get THEIR nutrition from PLANTS!
If you want to be as strong as a bull? As strong as an elephant? As strong as an Ox? As strong as a gorilla? Then eat what they eat!!!
EGGS – Are they really THAT INCREDIBLE?
Eggs have been advertised as being an excellent source of protein & vitamins. And yes, they do supply protein and several vitamins but… (and this is a BIG “BUT”!)… they contain ZERO FIBER and the highest concentrated source of cholesterol, and toxins that contribute to cancer, diabetes and heart disease! When you eat eggs… you are eating an unborn child of a chicken… an egg is programmed to form the entire body of a full-grown hen and contain 6 – 20 times more concentrated protein than a human needs. This excess protein places huge burden on our body and especially our livers and kidneys.
The purpose of a hen’s egg is to provide all the materials necessary to develop the one cell into a complete chicken with feathers, beak, legs, and tail. You should realize that when you eat an egg… you are eating the genetic code for beaks, legs, bones, feathers, and tails, etc! An egg IS considered to be the richest of all foods, and far too much of ‘good thing’ for people. This gives us humans way too much fat and protein for our body’s to process safely. We end up paying a price for this “over-nutrition”: heart disease, obesity, cancer and type-2 diabetes.
Every five years, our government measures the amount of dioxins in our food supply. Dioxins are toxic waste pollutants spewed out into the atmosphere that accumulate in the fatty tissues of humans, and food animals consumed by humans. The most significant exposure to dioxin-like compounds is thought to be dietary intake of animal and fish products.” Using data from the EPA published last year, fish ranked the highest in these toxins, eggs came in second highest, and cheese came in third. This may explain why a recent study found that “just a half an egg a day or more was associated with about twice the odds of getting mouth cancer, throat cancer, esophageal cancer, and voice box cancer. Three times the odds of getting colon cancer, about twice the odds of rectal cancer and lung cancer, three times the odds of getting breast cancer—just eating a half an egg a day or more. And about twice the odds of prostate cancer, bladder cancer and all cancers combined.
Approximately 20 years ago, the American Heart Association, along with several consumer groups, and the Federal Trade Commission, executed successful legal action which urged the egg industry to stop misleading and false advertising that eggs “had no harmful effects on health.” This was upheld by the Supreme Court. This anti-cholesterol assault resulted in a reduction of egg consumption, causing severe economic loss to the egg industry. In response, the egg industry created the National Commission on Egg Nutrition to compensate from economic stress. The American Egg Board pays scientists $1500 to answer questions like “What studies can help disassociate eggs from cardiovascular health?” In order to keep the general public confused and misinformed, the egg industry resorts to many unethical measures (including bribery).
Bottom line: Eggs are often promoted as a health food through a confusion of misleading information highlighting the few nutrients and vitamins contained within them shown to be important to human health. Unfortunately, these claims are overstated while important scientific data on the health risks associated with egg consumption go unspoken, especially in terms of long term health. The cholesterol and fat content is usually downplayed as a source of concern when it comes to egg’s overall effect on health by these same proponents.
Foods that truly promote health should never show up in numerous scientific studies reporting an increased risk of developing potential debilitating diseases in those who consume them. It is this fact that should prompt anyone eating any food item (including eggs) to take a step back and evaluate whether or not the benefits/risks are worth it. Is there another way to accomplish what you want from a nutritional standpoint while improving your health instead of rolling the dice when it comes to certain foods? One has to decide whether the above health risks (cancer, heart disease, type 2 diabetes) are worth consuming eggs for the one or two individual nutrients found in higher amounts in eggs. The choice is always yours in the end. Ultimately, you are in charge of your health. What you eat today will surely affect you tomorrow.
Legal: The information provided is not intended as a means of diagnosis or treating illness or as a replacement for any medicine or advice from a competent physician. Individuals having serious health problems should consult a competent licensed physician specializing in their condition. These statements have not been evaluated by the FDA. We assume no responsibility for anyone choosing to self-administer any suggestions in this publication; they do so on their own determinism. The information in this publication is for educational purposes only.
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